Advice on Successfully Keeping New Year’s Promises

01From VOA Learning English, this is the Health and Lifestyle Report.

02As the new year begins, some people see an opportunity for change and improvement.

03Experts say January can be a good time to think about self-improvement.

04Many people make resolutions.

05But these promises we make to ourselves require effort to become part of our daily lives.

06They are meant to last a long time.

07Studies have shown that up to 70% of people who make New Year's resolutions quit their plans within months.

08Recently, experts gave advice on keeping New Year's resolutions to the Associated Press.

09Start small.

10It is difficult to make big changes.

11Behavioral health experts suggest breaking big goals into smaller targets.

12For example, if your goal is to improve your health, you could start with small changes.

13For some meals, you could trade unhealthy foods for healthy ones.

14Or you could exercise for 10 minutes each day.

15Once you start reaching smaller goals, the bigger one might not seem so daunting.

16Be realistic.

17Psychologist Lynn Bufka suggests being realistic about resolutions.

18She is with the American Psychological Association, based in Washington, D.C.

19It's quite daunting to say that you want to lose 50 pounds and thus will never eat dessert again, she said.

20It might be more helpful to say you're only going to have dessert on the weekends and for special occasions.

21Mindset Change Think about what your resolution is helping you to achieve.

22Do not think about what you are giving up.

23This can be a powerful way to change your mindset.

24Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation or drive to succeed.

25Bufka gave this example.

26If I put money in a jar for what I would have spent on chocolate every day, that starts to add up, she explained.

27Make Specific Goals A study of New Year's resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits.

28In a group of more than 1,000 people, scientists found the most popular resolutions involved exercise, weight loss, and eating habits.

29Other resolutions had to do with self-improvement, personal finance, and ways to take care of mental health and to reduce stress.

30Among the 55% of people who said they had kept their resolutions after one year, nearly 60% of them had made resolutions involving goals.

31This is compared with 47% who chose to avoid behaviors.

32Involving others in your efforts might also help.

33Other people can offer support and hold you accountable.

34When we are held accountable, we are responsible for our actions.

35Someone who decides to start exercising more, for example, might join a running group or sign up for a gym class with friends.

36This can also make exercising more fun.

37Use technology.

38Experts also suggest using planners to help you keep your resolutions.

39For example, you can plan your activities for a specific period every morning or evening.

40Use reminders and timers on your smartphone and use group texts for group activities.

41Be kind to yourself.

42Changing our behavior is difficult.

43So do not expect perfection.

44There will be times when it feels impossible to keep your resolution, and you will want to give up.

45A great resolution might be, I will be less judgmental with myself, said Tamara Russell, of the British Psychological Society.

46Research shows that the more we develop self-compassion, the more compassionate we can become towards others.

47Review and make changes.

48Review and make changes.

49To better keep resolutions, Russell suggests reviewing each week.

50Ask yourself, what has worked?

51What has not?

52She said, study your own behavior like a scientist.

53Russell added that we should not be afraid to change our resolutions.

54Choose the right time.

55The last piece of advice might be the most important.

56If January 1st feels like a bad time to create a new resolution, make the changes when it makes sense for you.

57Russell said it makes no sense at all to make resolutions connected to the calendar year.

58Winter is usually a time of rest for much of the natural world.

59She said that spring is the season of growth and renewal.

60So depending on your life's situation, spring might be a better time for most people to make changes.

61And that's the Health and Lifestyle Report.

62I'm Ana Mateo.